Probiotics and Other Benefits of Korean Kimchi
85Korean Bok Choy Kimchi
The Benefits of Kimchi
For centuries, kimchi has been a major part of the Korean diet. It is the traditional fermented food that is served at every meal. As Americans become more aware of the benefits of probiotics, kimchi is making its way to the American palate and plate.
What are probiotics?
Probiotics are the beneficial bacteria that aid in maintaining the balance of microorganisms in our body's intestinal tract. On average, the human digestive system contains more than 400 types of probiotic bacteria. These all serve to inhibit the growth of dangerous bacteria by promoting the health of the digestive system.
What are the heatlh benefits of the probiotics in kimchi?
Well-fermented kimchi is known to have antibiotic functions such as lactic acid bacteria produced in the fermentation process which then suppresses the growth of harmful bacteria. It also helps to prevent the growth of other bacteria in the intestines. For meat eaters, kimchi also helps to prevent hyperacidity that is the result of excessive meat intake and other acidic foods.
Further, kimchi:
- helps reduce indigestion and gas. Excess bad bacteria causes irritation leading to indigestion, gas and fluid retention.
- helps you feel less hunger. Lactobacillus, one common strain of good bacteria has been linked to appetite control. Good bacteria helps stabilize blood-sugar levels which means less frequent and less intense hunger and fewer fat storage hormones.
Some studies have shown that kimchi can shorten the duration of a cold. Other studies have shown that kimchi can help clear up yeast infections and UTIs (Urinary Tract Infections).
The juice and salt from kimchi helps to keep the intestines clean.
The chili peppers and garlic help to lower blood cholesterol and are an aid in blood-clotting.
What about calories, vitamins, and minerals?
The ingredients are low in calories and sugar but contain high amounts of fiber, vitamins A and C in particular, and minerals such as calcium and iron. It also has high levels of Beta Carotene. After 3 weeks of fermentation the levels of B1, B2, and B12 double. The lactic acid is efficacious in the prevention of adult diseases such as obesity, diabetes, and gastrointestinal cancers.
How does it compare to yogurt?
When it comes to probiotics, Americans are more familiar with yogurt. Well fermented kimchi has more lactic acid bacteria than yogurt. Known to be good for the intestines, it also has anti-germ functions.
Other types of fermented foods in the American diet are kefir, unpasteurized/homemade pickles, tofu and more recently, miso soup.
Americans are also likely to use probiotic supplements.
Is it possible to overdo probiotics?
Not if it comes from food, although all foods in moderation are always best.
Is it only served as a side dish?
In addition to eating kimchi as a side dish it is also served as kimchi stew, kimchi soup, kimchi dumplings, kimchi stir fried rice, the list is becoming endless.
What is the most common type of kimchi?
The most common type of kimchi is made from Bok choy, also known as Pak Choi and commonly called Chinese Cabbage in American markets (and less often brassica which is related to the cabbage family). Kimchi is also made using radishes, leeks, cucumbers, green onions, lettuce, and other types of cabbage, etc. In fact in Seoul, S. Korea there is a Kimchi Museum which displays the more than 150 kinds of kimchi, and ways to serve it.
Why is it called kimchi?
The origin of the name, kimchi, may have originated from the word chimchae which means salting of vegetables. It then probably went through some phonetic changes such as from chimchae to dimchae to kimchae to kimchi. Sometimes it is spelled kimchee.
When I lived in Seoul, S. Korea I had the pleasure of enjoying kimchi, of every kind, on a daily basis. My favorite is the most popular kind, the one made from bok choy. Kimchi stir fried rice is also excellent.
See link below for kimchi recipe and Korean pancake recipe.
Easy Kimchi and Easy Pa Jun Recipes
- Easy Korean Kimchi
QUICK & EASY KIMCHI RECIPE (picture below) With the new found American interest in probiotics, this Korean staple is finding its way to the American plate and palate. Kimchi is Korea's most celebrated... - Korean Pancake/ Pa Jun Recipe
This is the most basic recipe using green onions (scallions) but you can add julienned carrots, mushrooms, and bell peppers for extra flavor, color and nutrition. See note* below for seafood pa jun as...
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Comments
I love kimchi and you are right - it is addictive. Sometimes I just crave it - maybe my gut is telling me something. Thanks for this. Will check the recipe.
Hi charm-baker, yes probiotics are the big thing but unfortunately Americans always think of supplements so there are tons of such on the market - but food is the real deal - and Koreans have known this for ages - thus kimchi. There are lots of fermented foods with all the benefits.
But we have all had sauerkraut (unfortunately too often with hotdogs) and we know the homemade pickles.
Thanks for the many compliments!
KimchiLover - I too find kimchi addictive - or maybe I just feel healthier and my gut (what it's good for) is asking for more because I need it.
If you are in NYC look for a big Korean market and you can buy it always at a good price.
Thanks for writing!
Way to spread the word about kimchi's infinite health benefits! A lot of people hear about the bacteria in kimchi and think "gross," but connecting it to something they're familiar with (yogurt) definitely helps :)
Granny Choe
www.GrannyChoeKimchi.com
Probiotics are definitely gaining some attention but as you mention tends to be with supplements rather than real food. But some attention is better than none.
Thanks for the hub though. I love Asian Cuisine in all its many styles and flavors.
Thank you Granny Choe! We have a long way to go before we begin (once again) to understand the health benefits of real food. Healthy bacteria is a good thing and necessary. I will check out your website!
So true hypnosis4u2 - we are a pill popping culture - yet we are still so unhealthy. They are meant to be supplements I suppose and not take the place of real food. One hubber mentioned that her daughter takes supplements when she travels - that makes sense - we do need the extra benefits when stress sets in or there is some change in our lives.
I'm with you on the Asian cuisine. Love it love it love it!
I agree with kimchilover, I love kimchi. A Korean woman made it for me. Once I got pass the fermented part, I was addictive. Thank you from a New Yorker where you can find any food!
I agree dashingclaire - Kimchi is soooo addictive!
I'm a NYer too - so I can find every cuisine in the world right here!
Thanks for writing!
I was at USA 4 months ago . I tasted first time Kinchi in a Korean restaurant with a friend from South Korea . It tasted pretty good. But I did know the benefits for our health. Your hub gave me the ability to know about it. Thank you for this.
You're very welcome meteoboy!
Nothing like a good Korean restaurant. Glad you enjoyed the kimchi! I find it addictive - and will probably make some this winter.
Thanks for commenting!
Hi..I like Kimchi too, though I just tasted it in Korean restaurant in Indonesia. You seem know a lot about Korean dishes, do you know how to make kimbap? Gamsa.:)
My father has been making kimchi for years and swears by it. It's actually not bad, but I never make it myself. Thanks for this!
So true hypnosis4u2 - we are a pill popping culture - yet we are still so unhealthy. They are meant to be supplements I suppose and not take the place of real food. One hubber mentioned that her daughter takes supplements when she travels - that makes sense - we do need the extra benefits when stress sets in or there is some change in our lives.
As a matter, febriedethan, I do know how to make kimbap - and bibimbap is one of my favorite easy meals - so nutritious and with lots of hot pepper paste. I lived in Seoul over a 4 year period and I ate the best foods! My favorite meal is pa jun, with sujabe - and let's not forget the dongdongju! Thrillsville!
Lucky you ChrissyDean that your father makes kimchi - I find it addictive once I start eating it. I plan to make some for the winter. I will come and visit you now!
Thanks for writing Andron - and we can learn so much from ancient civilizations. Kimchi has kept the people of Korea very healthy for ages - they understand food and it's healing benefits!
I'll even take a supplement when there is going to be a major change - like traveling - or working with children.
Now we know!
Thanks all for commenting!
Glad you enjoyed the Kimchi! Never had it myself, but it looks delicious.
Hello Rubes. It is quite a unique taste. Even those who thought it was too spicy and would never eat it again - tend to come back for more - I think the body recognizes the need and a craving sets in!
I loveeeee this stuff I keep a big glass jar in my house if you eat meat kimchi is vital to your digestive track
great work
Thanks for the comment hinckles koma. So true about it being vital to the digestive tract - I have to restock and will soon. And you just need a little!
Nice to meet you!
I love kimchi... didn't know it contained probiotics until reading your hub. Now I just need some bulgogi and a mixed kimchi appetizer and I'm all set. Thanks - Trig
You're welcome TotalReviewGuy! Enjoy your bulgogi!
BKCreative,
What a great article! Thanks so much for this info! I don't think that I've tried Kimchi and I most definitely will try it now as I love to try different foods from all over!
Hello Mocha Momma! I think you might enjoy the bit of spice! Hope you like. Nice to meet you and I will come and visit you! Thanks for commenting!
I have yet to try Kimchi. I don't know what I am waiting for. As a vegetarian, you would have thought I would have tried it by now. It is healthy for you too, so now I can try it out and pig out on it without the guilt. :)
I think you may enjoy it beyondthegarden! Nice to meet you by the way and I'm coming to visit!
I had no idea that kimchi was rich in probiotics. Kimchi sounds like a way for me to get some veggies and probiotics all in one delicious side dish.
You mentioned lactic acid bacteria...I get bloating and stomach pain from dairy (I'm lactose intolerant), do you think I would react the same way to lactic acid bacteria?
Thanks for the information!
XOXO
Cheeky
Hello Cheeky Chick - in the research I've done - I've read that dairy creates the stomach and bloating problems - kimchi has no dairy. I've never had a problem and know no one that has. The good thing about making it yourself is that you can control the hot spice - although I like it quite spicy!
Nice to meet you!
Thanks for the info, Bk. I tried getting store bought kimchi today from Safeway, but couldn't find it. I will check another store with a larger specialty or Asian food section. Or, maybe I'll get brave enought to make my own. I've had it once before and I really liked it.
You are such a great resource!
XOXO
Cheeky
Thanks Cheeky Chick - hope you find good kimchi. When I'm near a Korean supermarket I can find it at great prices. Good stuff too. At my local farmer's market - they sell a Chinese style kimchi - but I prefer the Korean style.
Glad you wrote!
My uhma's fed me kimchi since I was a toddler. And it's true - nothing's better for a cold than kimchi, especially kimchi jjigae. Unfortunately it's hard to get good kimchi jjigae in the middle of Minnesota, but hopefully when I see my relatives in Incheon next year I can have all the jjigae I want :D
The longer the kimchi ferments, the better it tastes!
Ahhh, Incheon - I have great memories. I made some kimchi rice the other day - it was excellent. Here in NYC I can buy really good kimchi at the Korean market - as well as pa jun and quite a few other really good foods.
Thanks for writing!
I am writing a paper for biology on kimchi and its probiotic benefits. I need some scientific back up, can you offer any suggestions?
I got quite a bit of info from the Korea Food Research Institute. Just google or yahoo that and look for kimchi.
charm_baker says:
4 months ago
Wow - I have to admit, I was kinda appalled at the beginning of the hub - FERMENTED FOOD??? Ugh!!! I wasn't able to relate until you mentioned Americans and yogurt:) I don't think I ever knew the beneficial effects of yogurt even. This is definitely food for thought! (PUN INTENDED:)Great Hub, as always.